top of the morning

[lockout]

im going to start recording my workouts and events just for myself

will start with my diet
Meal 1
» 150 ml of Liquid Egg Whites.

» 2 x Whole Eggs.

» 3 x Wholemeal Toast.

» 2 x Omega-3 Softgels.
Meal 2
» 2 x Wholemeal Bread.

» 100g Chicken Breast.

» Salad.

» Handful of Peanuts.
Meal 3
» 75g Wholemeal Pasta (uncooked weight).

» 150g Chicken breast.

» Handful of Nuts.

» 2 x Omega-3 Softgels.
Meal 4

» Pre workout.

» 100g Oats.

» 300ml Milk.

» 30g Whey Protein

Meal 5 » Post Workout.

» 60g Whey Protein
» 100g Oats.

» 150g Salmon Steak.

» rice.

» 200g of Green Vegtables.

Meal 6
» Pre bed.

» 35g Protein.

» A handful of Nuts.

» 2 x Omega-3 Softgels.

thats roughy what i eat, well its what im having today the supps i take are L Glutamine, Multi-Vitamin, Whey Protein, ZMA's, Omega-3 Softgels.

[lockout]

very tired today so rested for abit but went for a 30min run to as i was bored i felt i needed to do something. i was very surprised my leg where in no pain today and i find i recover very quick after training events have to watch this i dont want to over train.

[lockout]

still feeling the effects of the comp yesterday but i thought id do a small workout nothing major it was just to abit of messing to be honest

incline bp
90kg x 10
90kg x 10
100kg x 10

db bp.
28kg x 15
30kg x 15
35kg x 15

upright row
40kg x 15
50kg x 15
60kg x 12

lat pulldown
60 x 15
70 x 15
80 x 15

super set biceps and tri's
ez curl 30kg x 10 rope pulldown 35kg x 10. 2 sets

cheat bb curls
60kg x 10
for 3 sets

i was tired and only did what i felt like doing starting fresh today, training later
have a fresh programme ready to kick in

[lockout]

dl
100kg warm up 10
140 x 10
160 x 10
180 x 9
220 x 5

good mornings
60 x 10
70 x 10
80 x 10

yoke squat low setting
150kg x 10
170kg x 10
200kg x 15

leg press
100kg x 15
150kg x 15
250kg x 10
280kg x 8

i had no interest doing squats i was just be lazy.

have started training legs and deads together because i find i am very tired after them very taxing plus i feel stronger from doing the 2 together deads wents up to 270kg from 260kg in about 4 weeks for it so stick with them for an another 2 weeks

[lockout]

standing military press
60kg x 15
70kg x 10
80kg x 10
90kg x 9

barbell row
50kg x 15
65kg x 15
75kg x 15
85kg x 12

dip(i sux at em but i have to start somewhere)
15
15
15

barbell curl
40kg x 10
50kg x 10
55kg x 10

cheat bb curl
70kg x 8
80kg x 7
90kg x 5

finished up with a few light prowler pushes i done them for one min and took a 2 min break and then repeated 4 more times prowler weight was 60kg.

took today off doing an event day monday two weeks out from next comp

[lockout]

only realised i work my arm twice a week hmm i have to change stuff around. anyone any advice on what i have been doing? i need all the advice i get.

[lockout]

been sick the last few days so rested last 4 days only felt normal today so did some overhead work

military press
65 x 10
70 x 10
75 x 10
80 x 10
100 x 1
120 x 1
130 x 1

upright row
65 x 10
70 x 10
75 x 10
80 x 7

db shoulder press
25 x 10
30 x 10
32.5 x 8
35 x 5
40 x 5

viking press
90 x 10
100 x 8
120 x 11

[lockout]

havent been in some time internet had been down so havent been on, but since then ive done two comps and first one i place 10th of 14 which very disappointing only have my self to blame but started first few events and everyone just kept beating me by that little bit but i had a bad day, had another about 3 weeks later and i finished 2nd out of 15 and only finish second by a point or 2, and and i thought i was doing bad because the guy counting scores was adding points wrong but it turned out if i had of got one more stone for reps i could of but i seen alot of guy getting 3 and 4 so i done 5 but if i had of done 6 i would won maybe i was still very happy with my result

[dropshot001]

congratulations on doing the two comps and placing so well in the second one.